Omega 3 fatty acids are the biggest selling supplement these days and why not? They have many interesting and important health benefits.
Omega 3 fatty acids are essential for your body, but your body does not produce them. Your body can receive them only through proper nutrition.
Importance in the Body
What is omega 3? It is an unsaturated fatty acid that has anti-inflammatory action in the body.
It has also been found that this acid helps reduce the risk of heart and blood vessels diseases, as well as reduces depression.
Both omega-3 and omega-6 fatty acids are necessary for us. They are not produced in the body and we need to consume them through food sources.
There are many benefits of this healthy fatty acids. They have a role in cell membranes of the body and they also affect metabolic and biochemical processes.
Studies have shown that these fatty acids are very important for the body. Omega 3 fatty acid is important for a healthy heart and brain. It reduces the risks involved in pregnancy.
It decreases the cholesterol level thereby reducing the risk of heart attack.
Sources of Omega 3 Fatty Acids
The natural sources of this healthy fatty acids are seafood, such as halibut, herring, mackerel, oysters, salmon, sardines, trout, tuna and cod and green leafy vegetables such as kale, parsley, mint, Brussels sprouts, spinach, watercress and ground flax seed omega-3 fatty acids. Chia seeds and quinoa are also a good source of omega 3.
In fact, we are not completely aware of the importance of Omega 3 in our body. This article will certainly help you understand things better. Here are a few sources of Omega 3 fatty acids:
1. Pumpkin Seeds
Pumpkin seeds are a rich source of omega 3 fatty acids. These seeds reduce the risk of cancer especially prostate cancer in males.
2. Extra Virgin Olive Oil
It is rich in omega 3 fatty acids which alleviate joint inflammation and pain. It works same as that of the anti-inflammatory drugs.
Walnut oil also has the same properties and is a good home remedy for healthy joints.
3. Flax Seeds
They are tasty and nutritious too. Flax seeds are rich in omega 3 fatty acids, protein, vitamin B1 and important minerals such as zinc, magnesium and copper.
They also prevent heart diseases, lowers cholesterol levels, helps in weight loss and relieves menstrual pain.
4. Walnuts
They are also a rich source of omega 3 fatty acids, antioxidants and vitamin E.
Walnuts remove all the deposited plaque from the arteries and prevent the risk of stroke and heart attack.
5. Almonds
They are rich in antioxidants, vitamin B6, E and omega 3 fatty acids. They increase the memory power and decrease bad cholesterol level.
Therefore, you must eat a handful of almonds daily to prevent heart problems and increase mental concentration.
6. Fish
Fatty cold water fish like salmon, tuna and trout are rich in omega 3 fatty acids. They protect your heart and improve brain power.
Omega-3 Shake Recipe for Weight Loss
Really? Omega-3 content in a glass of smoothie? Yes, you read it right.
Who wouldn’t want a scrumptious whole food meal supplement, which is designed to provide your body with the essential healthy fats, fiber, and protein?
Not just that, the addition of fruits such as muskmelon, apples makes this a wholesome snack! Try out this recipe today.
Here is the recipe in detail.
Ingredients
- 2 cups muskmelon (peeled and cubed)
- 1 apple (peeled and cubed)
- 1 tsp seeds cocktail
- 3 walnuts
- 1 tbsp lemon juice
Preparation
Blend together until smooth. Add ice and blend again.
Garnish with mint leaves and serve chilled! Your weight loss intelligence booster smoothie is ready to go.
Health Benefits of Omega-3 in the Diet
1. Reducing Risks in Pregnancy
Omega 3 supplements for pregnant women reduce the risk of early birth or preterm labor and brings a slight extension of the pregnancy. It also aids in the brain development of the fetus.
2. Improving Cognition and Memory
Fatty acids improve cognitive function and memory. A study showed that there is a significant improvement in cognitive function in people who consume fish (over 10 grams per day).
This improves learning and memory function in people with cognitive impairment.
3. Mood Improvement
Among the health benefits of this healthy fatty acids, an important health benefit is mood improvement.
Research has shown that lack of omega 3 fatty acids causes mood disorders and reduced cognitive function.
These supplements may be used as additional therapy for neuropsychiatric disorders, such as mood disorders, schizophrenia and Attention Deficit Hyperactivity Disorder (ADHD).
4. Protecting The Brain From Damage
A study shows that consumption of omega 3 protects the brain from damage caused by eating foods high in bad fat such as junk food.
The study found that fish oil prevents the adverse effects caused by junk food and excess fat in food.
A diet rich in omega 3 fatty acids can prevent the damage by stimulating areas of the brain responsible for learning and memory.
5. Relieve Inflammation
Omega 3 fatty acids also relieve inflammation. Inflammation is body’s natural healing process during injury or any disease.
However, sometimes the inflammatory response doesn’t heal and becomes chronic. Chronic inflammation eventually leads to tissue damage.
Chronic inflammation may accelerate the development of chronic diseases such as heart and vascular diseases, arthritis, cancer and metabolic syndrome.
It helps to fight inflammation and reduces the risk associated with it.
6. Reducing Learning Difficulties and Improving Behavior
A research showed that consumption of omega 3 led to a significant improvement in reading, spelling, and behavior in children.
So you must include these healthy fatty acid supplements in the diet of your child. One of the best uses of omega 3 fatty acids.
7. Relieves Migraines
One of the great uses of omega 3 fatty acid is that it reduces migraines. A study suggests that fish oil is beneficial in the treatment of migraines in adolescents.
It relaxes the patients and there are fewer episodes of migraine attacks if consumed on daily basis.
8. Reduces Risk Of Heart Attack And Stroke
It reduces the level of bad cholesterol by removing them from your body. It reduces the stiffness of blood vessels and increases their inner radius.
All of this help in maintaining a normal blood pressure and reduce the risk of heart attack.
9. Improves Primary Depression
It is effective in relieving symptoms of primary depression. If the depression is accompanied by another key symptom it is called a secondary depression.
Bottom Line:
You must have foods that are rich in omega 3 fatty acids. Our body needs these essential fatty acids as they can’t be synthesized by our body.
Omega 3 fatty acids are needed for brain health, better eyesight, arthritis treatment. This acid also relieves stress, anxiety, and depression.
Your body needs these fatty acids to prevent heart attack and stroke. People having a migraine and weak memory can also benefit from omega 3 fatty acids.
Next Read: Are eggs good for you? Know the truth behind egg nutrition!
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